Dark Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are bursting with vitamin A, which is important for your baby’s vision and bone growth. Since it’s a fat-soluble vitamin, it is accumulated and passed to the baby directly through breast milk. Leafy greens are also rich in vitamin C and iron, which work together to increase iron absorption during digestion.
Yogurt is not only full of protein; it’s also a great source of probiotics and calcium. Passing along healthy bacteria from your body through breast milk can help strengthen your baby’s immune system. Probiotics help shape your gut bacteria to help you and your baby’s immune system flourish.
Getting enough calcium is essential during breast-feeding. Growing babies have increased needs for calcium, which is drawn from your bones. This means if you’re not getting enough calcium every single day, you risk weakening your own bones during breast-feeding to ensure baby gets hers. If you’re not eating heaps of yogurt (just be sure to be mindful of the amount of sugar it may contain) and other calcium-rich foods every day while breast-feeding, it may be smart to take a supplement.